Gebruiksaanwijzing /service van het product Motivator Strength Training System van de fabrikant Bowflex
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& O wner ’s Manual Fitness Guide W ritten By: T om Purvis, Registered Physical Therapist, Certified Str ength Conditioning Specialist, and Head T rainer for the National Academy of Sports Medicine.
T able Of Contents Getting T o Know Y our Machine 1 Using Y our Machine 2 Optional Equipment 4 W arning 5 Defining Y our Goals 6 W orking Out 8 The W orkouts: The 20 Minute Better Body W orkout 9 Adva.
CONGRA TULA TIONS on your commitment to fitness! By choosing Bowflex ® to be your partner in your quest for fitness, you’ve chosen a machine that can deliver on its pr omises! The r esistance and aer obic training that can be performed on the Bowflex ® Home Gym is unmatched by any other single piece of home fitness equipment available.
Power Rod ® Resistance Power Rod ® units are made fr om a special composite material. Y our rods are sheathed with a protective black rubber coating.
The W orkout Bench Y our Bowflex ® Home Gym has thr ee dif fer ent bench positions. T o adjust the bench simply remove the bench seat pin and move bench to the desired position.
Ankle Cuf f : The ankle cuf f fits snugly around your ankle and secures with a standar d “hook & loop” set up. Attach the cable snap to the D-Ring on the cuf f. Folding & Moving Y our Bowflex ® Home Gym: Folding and moving your Bowflex ® Home Gym is easy .
W ARNING! Before beginning any exercise program con- sult your physician or health care profession- al. Only he or she can determine the exercise program that is appropriate for your particu- lar age and condition.
Defining Y our Goals Y our body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fit- ness pr ogram. Muscle Strength is the maximum force that you can exert against r esistance at one time.
Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exer cising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health.
W orking Out A workout begins in your minds eye. W ith concentration and visualization you can approach your workout with a positive, constructive attitude. A good pr e-workout mental r outine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal.
20 MINUTE BETTER BODY WORKOUT FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. W arm up with a light r esistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique befor e increasing the resistance.
Body Part Chest Back Shoulders Arms Exercise Bench Pr ess Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 12-15 20 MINUTE UPPER/LOWER B.
BODY BUILDING FREQUENCY : 3 DA YS ON, 1 DA Y OFF TIME: ABOUT 45-60 MINUTES Body building requir es focused concentration and dedication to training, as well as proper eating habits. T rain each muscle gr oup to failure befor e moving on to the next exercise.
CIRCUIT TRAINING - ANAEROBIC/CARDIOV ASCULAR FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine.
TRUE AEROBIC CIRCUIT TRAINING FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine.
STRENGTH TRAINING FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced r outine to be used only after you have progr essed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
Chest Exercises 15 CHEST FL Y - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: This exer cise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid).
ONE ARM SEA TED FL Y - Horizontal Adduction (elbow stabilized) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting position: •Sit on the bench with one side toward the power rods.
Chest Exercises FINISH ST AR T 17 INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exer cise emphasizes the chest muscles (pectoralis major), especially the upper portion.
FINISH ST AR T Shoulder Exercises 18 FINISH ST AR T REAR DEL TOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the r ear deltoids, as well as the rear portion of the middle deltoids).
SEA TED SHOULDER PRESS - Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms.
FINISH ST AR T FINISH ST AR T Shoulder Exercises 20 SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and r homboid mus- cles).
SCAPULAR DEPRESSION Muscles worked: This exercise develops your lower trapezius muscles, which are stabilizing and moving your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise fr om a chair , and it is also involved in overhead pulling exer cises.
22 L YING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exer cise emphasizes the front portion of the shoulder muscles (fr ont deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and feet flat on the platform.
Back Exercises FINISH ST AR T FINISH ST AR T L YING LA T PULLDOWNS - Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear del- toid which make up the large pulling muscles of your upper back and eliminates the biceps fr om the movement.
WIDE PULLDOWNS with the Lat T ower - Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back.
REVERSE GRIP PULLDOWNS with the Lat T ower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back.
SEA TED LA T ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the fr ont of the upper arm are also involved in this movement.
STIFF-ARM PULLDOWN with Lat T ower - Shoulder Extension (elbow stabilized) Muscles worked: This exer cise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles).
TRICEPS PUSHDOWN with Lat T ower - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles ar e responsible for straightening your arm and assist in any upper body pushing or pressing motion.
L YING TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Lie on your back with your head toward the power rods, knees bent and your feet flat on the floor .
TRICEPS KICKBACK Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arm. Starting position: •Straddle the bench facing the power r ods, bend forward at the hips (not the waist) unit the torso is parallel to the bench, keeping your chest lifted and maintaining a very slight ar ch in your lower back.
SEA TED TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: •Seated in the 45 degree position, .
Arm Exercises FINISH ST AR T FINISH ST AR T CONCENTRA TION BICEPS CURL - Elbow Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows.
SEA TED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your for earms and is critical in helping to prevent injuries like tennis elbow . Starting position: •Sit facing the power rods with your knees bent and feet flat on the bench.
REVERSE CURL - Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the power rods.
ST ANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power rods.
REVERSE CRUNCH - Spinal Flexion Muscles worked: This exercise works your entir e abdominal ar ea including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •W ith the bench in the flat position, lie on your back with your head toward the power rods.
SEA TED (RESISTED) ABDOMINAL CRUNCH - Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (r ectus abdominus) and the side abs (obliques).
TRUNK ROT A TION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that r otation is mor e limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment.
FINISH ST AR T FINISH ST AR T Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are r esponsible for straightening your leg against resistance.
SQUA T - with Lat T ower Muscles worked: This exercise strengthens and develops virtually all the muscles of your legs and buttocks area (gluteus maximus). Remember , there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area.
ST ANDING HIP EXTENSION (Knee flexed) Muscles worked: This exercise str engthens and develops the muscles of your buttocks area (gluteus maximus). Remember , there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area.
L YING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the power rods and attach the cuf f to the corresponding ankle.
Leg Exercises FINISH ST AR T SEA TED HIP ADDUCTION Muscles worked: This exercise will not burn off fat fr om your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however , strengthen the muscles on the insides of your thighs (adductor muscle gr oups).
Exercise Log EXERCISE DA TE DA TE DA TE DA TE DA TE DA TE Please feel free to make copies of this chart to continue your exercise log. Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Se.
Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliops.
This manual is written and designed by industry professionals. If you have any questions regar ding your Bowflex ® Home Gym or any instr uctions found in this manual please call 1-800-269-3539 for assistance. ©2005 All Rights Reserved, Nautilus Inc.
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